Pete's log

[Cellist]

Monday, April 22

BW: 102,8
W: 102

Exercise	Weight x Reps
Squat	103 x 5 x 6
Bench	58 x 7 x 11
HS Machine Dips	40 x 8 60 x 8 x 3
DB Curl	20 x 12 x 4

[Cellist]

Wednesday, April 24
BW: 102.4
W: 102

Exercise	Weight x Reps x Sets
Squat	20 x 5 60 x 5 88 x 3 103 x 2 114 x 1 x 2 118 x 1 125 x 1 125 x 2
Bench Press	20 x 10 50 x 5 60 x 1 62 x 5 x 11
Deadlift	60 x 5 80 x 3 100 x 1 120 x 1 130 x 1 137 x 1 114 x 4 x 5
Rope Pressdown	15 x 6 x 2

My weight isn't going up anymore. Squats went well and as I was pressed for time, I did 125 for a double. During bench I could feel some pump in my chest, then after I started some DL warmups, my right tricep was tight. Pulling in socks, my 137 single was quick and I did the sets with short (<2 min.) rest because it was close to closing time.

[Cellist]

Thursday
lots of walking

Friday
BW: 102.4

Exercise	Weight x Reps
Squat	121 x 3 x 5 121 x 2 x 3
Bench	40 x 5 50 x 3 58 x 7 x 11
Tricep Rope Pressdown 10’	12.5 x 12 x 6-7
SGDL	60 x 5 84 x 5 x 4

[Cellist]

Saturday Apr. 20

BW: 101.8

MM HVLFBn C2 Wk1 D4
RPAppFL D1

Exercise	Weight x Reps x Sets @ RPE
Press	58 x 1 46 x 34
HS High Lat Pulldown 7’	50 x 12 x 6-8
LF Dip machine 7'	45 x 12 x 5-7
Cable Crossover	20 x 15 x 3
Front/side/back raise	8 x 15 x 3
DB Curl	10 x 15 12 x 12 x 3
HS Pullover	60 x 12 x 3
Schnell Pullover	30 x 12 x 3

[Cellist]

Monday, April 29
RPAppFL D3/85
BW: 100.7

Exercise	Weight x Reps
Squat	110 x 4 x 3 110 x 3 x 4
Bench	63 x 5 x 11
Tricep Rope Pressdown	12.5 x 12 x 6
DB Curl	20 x 12 x 2 24 x 12 x 2
Schnell Dips	11 x 8 x 3

[Cellist]

Wednesday, May 1
BW: 100
W: 101

Exercise	Weight x Reps x Sets
Squat	20 x 5 50 x 5 60 x 5 80 x 3 105 x 2 115 x 1 x 2 120 x 1 130 x 1 @6
Bench Press	20 x 10 50 x 5 55 x 1 60 x 7 x 11
HS Dip Machine 7'	80 x 8 70 x 8 x 3
Deadlift Hook Grip/Belt	60 x 5 90 x 3 120 x 1 130 x 1 140 x 1 @7 122.5 x 4 x 5

I already lost 5 lbs on the diet since last week, lol. Judging RPE and e1RM, squats are probably 3-5% too easy. On bench I was feeling like the last reps were moving slower, but I think this is about right for the program. I've been ramping up the dips and trying different machines, since I can't do one. The assisted dip machine has handles that are pretty far apart. The Hammer Strength machine feels pretty solid and there is no risk of jacking up my shoulders. The Life fitness machine is less like a real dip as is the Schnell, but they both hit the triceps. Since they are keyed, I don't really like to go heavy in case I need to let it go down fast. Pulling in socks, my 140 single was quick, and I could have done three, but probably not four more. DL rest times were 2 min. and I set the bar down quietly.

[Cellist]

Thursday
light bicycling

Friday
BW: 99.4

Exercise	Weight x Reps
Squat	121 x 3 x 3 121 x 2 x 3
Bench	40 x 5 50 x 3 60 x 1 63.5 x 5 x 11
DB Curl	12 x 12 x 4
Tricep Rope Pressdown 10’	12.5 x 12 x 8
SGDL	60 x 5 91 x 5 x 4

I'm dropped 3 kilos this first week on the diet, which means it's working. I know it will slow down, but happy to be under 220. The most challenging thing has been to hit the meals on schedule, otherwise my compliance is 100% and I'm not hungry or lacking energy.

Squats were good, but with the short rest I broke a sweat after the third set. Doing all the bench sets was a bit strenuous with good speed. I took five minutes before doing the SGDL.

[Cellist]

Saturday May 4

BW: 99.5
W: 100.5

Exercise	Weight x Reps x Sets @ RPE
Press 10'	46 x 40 reps
Lat Pulldown pronated grip 10’	47 x 64 reps
Cable Crossover	20 x 15 x 3
Tricep pressdown w/rope	21 x 12 x 4
Cable Curl	17 x 12 x 4
Front/side/back raise	8 x 15 x 3
DB Flies	12 x 12 x 3
HS Pullover	50 x 12 x 3
Incline DB Press	24x10 28x10 32x10

I thought I had exhausted upper body quite a lot yesterday, but this morning it was all gone so I did the bro workout after presses.

[Wilhelm]

Man, you're doing great, @VikingCellist

"I took five minutes before doing the SGDL."

I'm not even close to having all the lifts in what could be described as the same session.
I do get them all done on the same day though.

Great work. Enjoy your beach bod this summer.

[Cellist]

Monday, May 6

BW: 100

Exercise	Weight x Reps
Squat	105 x 5 x 6
Bench	60 x 7 x 11
HS Machine Dips	50 x 4 80 x 8 x 3 60 x 10 x 3
DB Curl	24 x 12 x 4
Recumbant Bike	7.92km 20’

[Cellist]

Wednesday, May 8
BW: 99
W: 101.3

Exercise	Weight x Reps x Sets
Squat	20 x 5 60 x 5 90 x 3 105 x 2 116 x 1 x 2 120 x 1 128 x 1 x 3
Bench Press	20 x 5 50 x 5 60 x 1 64 x 5 x 11
DB Curl	24 x 12 x 2
Rope Pressdown 10'	15 x 84
Deadlift	60 x 5 100 x 3 120 x 4 141 x 1 120 x 4 x 4

[Cellist]

Man, you're doing great, @VikingCellist

"I took five minutes before doing the SGDL."

I'm not even close to having all the lifts in what could be described as the same session.
I do get them all done on the same day though.

Great work. Enjoy your beach bod this summer.

Thanks, @Wilhelm!

[Cellist]

Friday
BW: 99.4

Exercise	Weight x Reps
Squat	120 x 3 x 5
Bench	61 x 7 x 11
DB Curl	24 x 12 x 5
SGDL	60 x 5 86 x 5 x 4

[Cellist]

Saturday May 11

BW: 99.4
W: 100.5

Exercise	Weight x Reps x Sets @ RPE
Press	40 x 5 45 x 1 50 x 1 53 x 1 58 x 1 @ 6.5 60 x 1 @ 8.5 63 x 2 PR
Press 7'	50.5 x 23
Lat Pulldown pronated grip 7’	57 x 50 reps
HS Dips	70 x 8 x 5
Front/side/back raise	8 x 15 x 3

Weight loss was slight, maybe a pound, but I'll keep macros at current level for another week. Training has been going well. First time I've done 63kg for a press double, but still off my e1rm from a year ago.

[Cellist]

Monday, May 13
RPAppFL D17/85
BW: 98.8

Exercise	Weight x Reps
Squat	113 x 4 x 3 113 x 3 x 4
Bench	65 x 5 x 11
Tricep Rope Pressdown	10 x 12 x 6

[Cellist]

Wednesday, May 8
HVLF MM Cycle 3 2nd Strength Day
RPDietapp 20/84

BW: 98.1 (-4.3)
W: 100.3

Exercise	Weight x Reps x Sets
Squat	20 x 5 60 x 5 90 x 3 105 x 2 116 x 1 x 2 123 x 1 132 x 1
Bench Press	20 x 5 50 x 5 60 x 1 70 x 1 78 x 1 92 x 1 x 3 slingshot 78 x 2 x 3 78 x 1 x 3
DB Fly	12 x 12 16 x 12 x 3
Rope Pressdown 10'	10 x 12 x 5
Deadlift	60 x 5 100 x 3 120 x 1 130 x 1 145 x 1 126 x 4 x 5

I think I'm understanding the programming better now. Having only one heavy single for squats on 2nd P-day is good considering deadlift comes at the end of the workout. No video of the bench. The singles were really fast, especially the slingshot reps. Rest was 30 to 60 seconds.

Next cycle I'll alternate the 5 and 7 rep workouts, skip closegrip bench and do singles on the 2nd strength day.

[Cellist]

Friday
BW: 98.1

Exercise	Weight x Reps
Squat	123 x 3 x 3 123 x 2 x 3
CG Bench	70 x 3 x 3 75 x 2 x 4
DB Curl	24 x 12 x 4
SGDL	60 x 5 96 x 5 x 4

Thinking about upper body assistance and accessory lifts and where they help or detract from goals. Close grip bench wasn't easy, but short. I noticed the eccentric felt harder after a set of curls. Since the HS dips are good. I might as well take advantage of the membership at the gym that has that Mondays. Wednesday I'll do cable pressdowns with a rope and side/front/back raises. Press on Saturday is pretty good. Maybe if I do chins I don't need a lot of curls during the week.

[Cellist]

Saturday May 18

BW: 97.7
W: 99.3

Exercise	Weight x Reps x Sets @ RPE
Press 10'	50 x 34
Lat Pulldown pronated grip 8’	57 x 50 reps
LF assisted pullups	(55) x 8 x 3

Today I actually was still feeling upper back fatigue from the SGDL yesterday, which I haven't noticed before. I couldn't really do a full 10 minutes of pulldowns so I switched to the assisted pullup machine and noticed that my shoulders were getting weak fast. So Saturday is probably not the best slot. After the 3 cycles of HVLF benching, my right shoulder is doing well even with pronated grip, so I could probably do band-assisted chins/pullups at home on Tu,Th.

[Cellist]

Sunday, May 19
10,000 steps hiking up to Andechs Monastery

Monday, May 20
HVLF Cycle 4
RPdietapp 23/84

BW: 97.8 (-4)
W: 99

H-Day

Exercise	Weight x Reps
Squat	107.5 x 5 x 6
Bench	67 x 5 x 11
HS Machine Dips 10’	70 x 56
HS iso incline press	30x12 40x12

I mixed up the 5s and 7s, so I figure I'll just switch the rotation this cycle. What could possibly go wrong?

Tuesday, May 21
Chins 7' 5x5 w/3 bands

[Cellist]

Wednesday, May 22
HVLF MM Cycle 4 1st P-Day
RPDietapp 25/84

BW: 97.5 (-4.9)

Exercise	Weight x Reps x Sets @ RPE
Squat	20 x 5 x 2 60 x 5 92 x 3 107 x 2 116 x 1 x 2 122 x 1 130 x 1 x 3
Bench Press	20 x 10 40 x 8 50 x 5 62 x 7 x 11
10’ Cable pressdown w/rope	10 x 12 x 9
Deadlift	60 x 5 100 x 3 120 x 2 130 x 1 144 x 1 @ 8 120 x 4 x 5